Thursday 07/07
WOD- 5RFT
500m Row
400m Run
20 Push Ups
20 Box Jumps (24/20)
WednEsday 07/06
GOOD LUCK LIAM! - wishing Liam the best as he embarks on his next step towards his military career! We have full confidence that your future will be very successful! We’ll miss ya down here!!
Strength- OTM x 10
2-2-2-2-2-1-1-1-1-1 Power Snatch
Build based off feel
WOD- 5:00 on + 5:00 rest x3
AMRAP
100 DUs (150 singles)
30 Pull ups
50 DB Snatch (50/35)
Pick up where you leave off after rest. Score = total rounds + reps
Tuesday 07/05
We hope everyone had a safe and fun 4th! Back to our normal schedule on this fine Tuesday.
Strength- Every 2:00
6 x 5 Strict Press @75-80% if 1RM
WOD- Every 6:00 x 3 Rounds
800m Run
15 Front Squats (95/65)
Max Shoulder to Overhead
Monday 07/04
Happy Independence Day! Reminder that today there is only 1 class at 8:00am. We will be closed for the remainder of the day. Enjoy your holiday!
PARTNER WOD- 25 min AMRAP
P1: 400m Run
P2: AMRAP
10 KB Swings (53/36)
10 Burpees
10 Pull ups
10 Sit ups
Friday 07/01
Hello July!!! Please do not fly by as fast as June did!!
Monday - July 4th - 8:00am class only
Body Armor- 4RNFT
7-10 Ring Dips
:20 Side Plank ea.
12 Goodmornings
10 Bird Dogs ea.
WOD- 5RFT
200m Sandbag Run
2 Rope Climbs
25 Sit ups